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Exercises

Set 1: 1 round
Plank
Plank
1 minute
Right Side Plank
Right Side Plank
1 minute
Left Side Plank
Left Side Plank
1 minute
Rest
Rest
1 minute

Set 2: 1 round
Barbell Deadlifts
Weights: Moderate
Barbell Deadlifts
12 reps
Rest
Rest
2 minutes
Barbell Deadlifts
Weights: Heavy
Barbell Deadlifts
12 reps
Rest
Rest
2 minutes
Barbell Deadlifts
Weights: Heavy
Barbell Deadlifts
12 reps
Rest
Rest
2 minutes

Set 3: 1 round
Flutter Kicks
Effort: Vigorous
Flutter Kicks
1 minute
Russian Twists with a Ball
Weights: Moderate
Russian Twists with a Ball
1 minute
Rest
Rest
1 minute
Kneeling Right Arm Rows
Weights: Moderate
Kneeling Right Arm Rows
12 reps
Kneeling Left Arm Rows
Weights: Moderate
Kneeling Left Arm Rows
12 reps
Rest
Rest
1 minute
Kneeling Left Arm Rows
Weights: Heavy
Kneeling Left Arm Rows
12 reps
Kneeling Right Arm Rows
Weights: Heavy
Kneeling Right Arm Rows
12 reps
Rest
Rest
1 minute
Kneeling Right Arm Rows
Weights: Heavy
Kneeling Right Arm Rows
12 reps
Kneeling Left Arm Rows
Weights: Heavy
Kneeling Left Arm Rows
12 reps
Rest
Rest
1 minute


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